CrossFit WOD – 3/3/16

Metcon (No Measure)

Foam Roll Hips/t-spine

Dead bugs x30

Clam x15

PVC passthroughs x10

2 rounds

Metcon (AMRAP – Rounds and Reps)

Choose one

15min Amrap

Air dyne 20cal

x5 Mu

x15 GHD Sit-up

15min Amrap

Row 20cal

x10 ring rows-to-Dips

x20 Weight Sit-ups

No mixing of movements. The latter of the two is a modified version of the first one. Apply yourself and be patient on the movements prescribed and it will progress you to the higher skilled movements.

Metcon (Distance)

Cash-Out

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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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